Extreme Weight Loss (2021): How Much Weight Can You Lose In A Week?

how much weight can you lose in a week without eating

Important note: Please advise your doctor before following any plan. Don’t follow the advice below if you are under 18. 

People always ask: How much weight can you lose in a week?” Well… to answer your question I have good news, awesome news, and bad news.

First onto the good news: YOU CAN LOSE A TON OF WEIGHT IN ONE WEEK

That’s right, you don’t have to be bound to the conventional wisdom of only losing 1 or 2 pounds a week. Extreme weight loss diets can definitely work, but only for a short period of time.

In fact, you can lose up to 15 pounds in one week if you do it correctly.


Yup, you read that correctly, if you follow the methods at the end of this post, all the weight you lose during the week will be pure body fat. The conventional statement that losing more than 2 pounds per week leads to muscle, organ, and hair loss is absolute unicorn shit.

How do I know this? Because some awesome scientists from the American College Of Nutrition back in 1999, conducted a study, which tested 2 groups of people for 12 weeks.

One group only did traditional cardio, while the other group only did weight training. Both groups ate 800 calories a day. At the end of the study, both groups lost large amounts of weight, but the one that only did cardio lost large amounts of lean muscle mass, and the one that only did weight training didn’t lose any muscle mass at all.

So there you go, some hard hitting scientific facts that prove that you will not lose muscle during extreme dieting as long as you lift weights.

Note: And if you don’t have a gym membership or if you don’t have access to any weights, then doing a well-designed bodyweight program like Bodyweight Burn is your next best option.

And lastly, the bad news: YOU HAVE TO EAT VERY VERY LOW CALORIES

So yeah…. you have to eat a ridiculously low amount of calories to lose a lot of weight in a week. I’m talking along the lines of 800 calories a day.

The amount that would make any nutritionist hang themselves.

And now, onto the plan, but first, a picture of steaks:

How much weight can you lose in a week protein
I didn’t want to put a boring picture of a scale, so here’s some delicious steaks. I’m guessing this isn’t the best article to put this picture in

The 2-step plan to lose the maximum amount of weight in a week

Please note that the following plan can be used by both men and woman.

And don’t do this plan if you’re under 18, you’re way too young to be eating such low calories.

I guarantee that if you follow the plan below, you will lose 10-15 pounds(water and fat) in one week:

1) For one week only, eat 800 calories per day.

2) Workout 2-3 times per week with weights. Make sure the weights are heavy and be sure to hit all body parts.

That’s all.

Some notes/tips about the above 2 steps:

  • 800 calories is very little food, for any man, woman, or baby walrus. Because of this, I suggest that you only eat 1 meal per day a la Brad Pilon’s Eat Stop Eat. If you eat one 800 calorie meal per day, then you’ll at least feel somewhat satisfied, but if you split that up into 3 or even worse, 6 meals per day, then you’re not going to fare so well on this one week venture. Yes, this means that you will be fasting 24 hours every day for a whole week. Just remember, you will be burning fat, not muscle.
  • Whenever possible, eat higher protein and eat foods with high water content such as fruits and soups. Also, drink lots of coffee and green tea, since they both tend to blunt hunger quite well.
  • Stick with heavy compound exercises when in the gym. That means no curling and crunching, and if you even step foot on a treadmill, my dumbass radar will go off and I may have to kill you.
  • If you can’t lift weights, then your next best option is to do some sort of bodyweight training. You know…exercises like squats, push-ups, lunges, pull-ups, sit-ups, etc..
  • This is a mental game more than anything else. When you’re eating very few calories to lose weight faster, your mind starts playing tricks on you. Your stomach is gonna be grumbling more often. And there are gonna be times where you want nothing more than to self-sabotage yourself. Which is why the next point is so important.
  • Above all, keep yourself distracted and out of the kitchen. If you’re constantly prancing around the kitchen and thinking about food, you’re going to fail. So keep yourself busy. Read a book, play some video games, take a nap, work on your tan, or shave your pubes. I don’t care. Just do something that doesn’t involve food.
  • [EDIT 10/6/2014] I should also add that your protein intake needs to be HIGH. Like really high. In fact, the majority of your calories should probably come from protein, fruits, and veggies if you want this diet to be effective. The protein will help keep you full but more importantly also help maintain muscle.

Remember, this is only for one week

I just wanted remind you all, that this sort of extreme weight loss plan is only a temporary plan.

The results don’t have to be temporary, but the plan is. Please do not try and do this weight loss plan for more than a week.

Doing so is really going to mess with your head and you’ll most likely binge back to your original weight.

After one week, transition to a more moderate weight loss plan for the long haul.

I hope you guys now know how much weight you could lose in a week if went balls to the walls.

Want even better results? Take it to the next level with Fat Loss Boost

Many people have been asking me, “Can I do this for more than 7 days?”


Yes and no.

Technically, you could eat 800 cals per day for a sustained period of time.

But sooner or later it’s gonna backfire on you.

If you want a more sustainable rapid fat loss plan…

Then I highly recommend checking out Fat Loss Boost.

This is a more long-term approach than the strategy I outlined in this blog post.

It’s a strategic rapid fat loss diet that works in 14 day cycles.

So you go hard on the diet for 14 days, lose a crap ton of weight, take a break, and repeat.

And the results from Fat Loss Boost are even better:

“I have been able to lose 10 pounds using this program. Starting weight 186. Weight this morning was 176.”

“I lost 12 lbs for my first attempt. Started at 201.7 and ended at 189.9. I am amazed!!! Thanks to everywhere for all the support and great hacks.”

“Ok people I’m done 😀. I hit 171.8 today, my goal was to break 172 on this round which was what I weighed almost ten years ago (lowest as an adult). That’s 30.2 lbs in just under 3 months.

Pretty crazy, right?

Definitely give it a look if you want a realistic, yet challenging plan that burns fat faster than anything. you ever tried before.

Check out Fat Loss Boost


Questions? Like steak? Let me know down below.

I respond to (almost) every comment, which is pretty crazy considering there’s been over 3000 comments. Sigh…I need a hobby. 

3,647 thoughts on “Extreme Weight Loss (2021): How Much Weight Can You Lose In A Week?”

  1. My weight is 211 and I want to start the 800 calorie diet. Can I ride a stationary bike to lose the pounds in a week, and do you think I can lose the whole 15 pounds?

  2. I am female, 5 foot 4 and weigh 133 pounds. My target weight is 122 pounds. How should I go about doing this? If I use your 800 calorie per day method, with lots of weightlifting (I used to be a powerlifter but haven’t trained since covid began so have lost my strength), how quickly do you think I can get to my target weight? How much weight can I expect to drop in one week?

  3. For two of the seven days I’ll need to do over 10K steps at work. Is that violating the no-cardio rule? Please note I shall be walking those steps all mopey and slow.

    • I had a severe health related anxiety episode with NO medicine, I didnt eat anything but small handfuls of grapes and snacks for a over a week. I lost over 10 lbs. So much that my doctor now thinks I have something. Dont do it. It will only make things worse… Try to take it slow at first and if you are not satisfied with the results after a few weeks, then cut back a little more and so on. I wish you all the best.

  4. I’m 5ft7in 308lb & I need to lose some weight, so all I have to do is eat only 800cals & lift weights to lose alot in two weeks?

  5. Im sort of following this… i was just looking for how much is too much weight to lose in two weeks and stumbled on this. i am only doing one hour of cardio a day on eliptical it says im burning 840ish cals. I am 6″ 213lbs when i started and i am losing about 1.4 lbs a day. I am 204.4 now. I dont care if i lose a bit of muscle. I am strong af. But yeah. Its possible. I started at 238 last nov. And just now when im reaching a plateux i said fuck this and started going harder.

  6. I had a severe health related anxiety episode with NO medicine, I didnt eat anything but small handfuls of grapes and snacks for a over a week. I lost over 10 lbs. So much that my doctor now thinks I have something. Dont do it. It will only make things worse… Try to take it slow at first and if you are not satisfied with the results after a few weeks, then cut back a little more and so on. I wish you all the best.

  7. I’m 5’9″ 37 year old woman I was 206 and am now down to 193. I was exercising walking 4 ish miles a day but broke the habit when we moved and I was busy with that. I’ve pretty much sustained that loss, 8 was technically 191 at my lowest but it’s been about 6 months in total. My husband comes home from from deployment very soon and I’d like to lose about 8 lbs before he gets home in a few weeks. What would be your recommendation to make that?


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